Rep Upper Body | MPF Training Systems
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Rep Upper Body

Today is our rep upper body day, it’s the last training day of the week in the gym. Weekends are usually reserved for Strongman training and speed technique and COD drills. Our rep days only last for the duration of a High School/ College football season, after that we’re back into Speed days for upper body.
As with all upper body days with begin with..

ACTIVATION/PRE-HAB
Foam roll w/Thoracic mobility

Wall slides – 1×15

T-Spine – 1 x 10 each side

Scap retractions w/mini band iso hold – 1 x 20

Jaeger Band complex – 1 x 10 ea

CORE –

1A) Landmine rotations

2 A) Russian Twist

STRENGTH –

Bamboo Press – 3 x 10

Palms in Flat DB Press w/band resistance – 4 x 8-10

1B) Chins – 3 x max reps

2 B) Jump band face pulls – 3 x 12

1C) Standing curl to press w/chains – 3 x 10

2C) 1 RDL – 3 x 8

Fireman carry w/sandbag – 3 x 80 yards (40 yards one side, 40 the other)

Flexibility

 

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